Back & Arms + Cardio – 12/9 (DAY 10)

Back & Arms
Back:
-lat pull down with rope attachment
-elevated seated cable rows (prop a towel or mat underneath your butt – targets lats more)
     -superset with bentover dumbbell rows
-barbell rack pulls
     -superset with hyperextensions

Arms:
-alternating dumbbell bicep curls
     -superset with bench dips

-cable curls with handle attachments
     -superset with dumbbell hammer curls

-cable triceps pushdowns with rope attachment
     -superset with triangle push ups

Cardio:
-15ming HIIT:
     30sec sprints
     30 sec rest
-5 min walking (cool down)